Description
A heartfelt celebration of Mediterranean flavors, this pan-seared cod in tomato basil sauce will take your taste buds on a sunny journey. It’s a vibrant blend of fresh herbs, sweet tomatoes, and tangy lemon, creating a dish that’s bursting with life and warmth. A delightful and versatile meal that’s perfect for any occasion!
Ingredients
Scale
- 2 tablespoons olive oil
- 1/4 teaspoon crushed red pepper flakes
- 3 large cloves garlic, finely minced
- 1 pint cherry tomatoes, sliced in half
- 1/4 cup vegetable broth
- 3 tablespoons fresh lemon juice (divided)
- 1/2 cup fresh basil, finely chopped
- 1/2 teaspoon fresh lemon zest
- 1/2 teaspoon salt (more to taste)
- 1 teaspoon granulated sugar
- 1/4 teaspoon fresh ground black pepper (more to taste)
- 1 and 1/2 pounds fresh cod, cut into 4 fillets
- Additional salt and pepper for seasoning
Instructions
- Prepare the Sauce: Heat olive oil in a sauté pan over medium heat. Add red pepper flakes and garlic, sautéing for 1 minute. Toss in the cherry tomatoes and cook until softened and blistering, 9-12 minutes.
- Simmer: Stir in vegetable broth and 1 tablespoon lemon juice. Let it simmer gently. Add basil, the remaining lemon juice, lemon zest, salt, sugar, and black pepper. Cook for 2 minutes, then set aside.
- Pan-Sear the Cod: Heat more olive oil in another pan over medium heat. Season the cod fillets with salt and pepper. Cook until golden brown, about 3 minutes on each side.
- Serve: Pour the tomato basil sauce over the cod, warm for a minute, and serve.
Notes
- Fresh basil offers the best flavor, but dried can be used if needed.
- To keep the fish intact, flip gently with a thin spatula after the cod forms a crust.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Pan-Seared
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet
- Calories: 230 kcal
- Sugar: 5 g
- Sodium: 320 mg
- Fat: 320 mg
- Saturated Fat: 2 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 9 g
- Fiber: 2 g
- Protein: 30 g
- Cholesterol: 60 mg